Guess who's getting older?!

But definitely not weaker?

Can you also guess what we're doing for this weekend's RAINSTORM? (Refer back to the picture..). Workouts at NOON and 5:30PM tomorrow. RSVP to attend if you haven't already.

Saturday the 12th will be DONKEY KONG RODIZIO IV at Harbor Steps, Downtown Seattle @ 11am. $10 to workout if you're not an unlimited member. Rodizio (meat and veggie buffet) at Ipanema afterwards ($19/person)! They also have other options if you're not trying to get your Paleo-gluto on. Maybe I'll get Adrian to stand at the top of the stairs and have him throw barells or even kegs at us...

"DONKEY KONG"

21-15-9 reps for time:

burpees

kb swings, 24kg

box jumps

Each exercise will be on a different level. Harbor steps is a lot more difficult than the climb in the video. Please RSVP so I can bring the proper amount of kettlebells Andrew@foundationcrossfit.com

Donkey Kong'ed Rodizio!

A great turnout today!


Allen 9:48
Andrew 13:13
Arv 10:03
Ben 13:13
Brian 16:31
Char 11:31
Chris G. 14:11
Damian 10:38
Dwinson 12:30
Glen 8:58
Jason 10:59
Jay 20:17
Marc 10:53
Max 15:25
Mel 17:40
Melissa 18:29
Nate 13:07
Winnie 19:53

Great job everybody. Some of us haven't been working out much, but I applaud the effort to come out and kick ass anyway. It's always sunny at a Foundation CrossFit RAINSTORM!

Big thanks to Adrian, Ron, Ben and his folk, Carey and Sevan, and Ben from the Seattle Times for coming out to support and help as well!

Good work, good times, good eats.

Donkey Kong Rodizio: Part Deux!

Who: Foundation CrossFit and anyone else who wants to join in on the fun! Please RSVP to andrew@foundationcrossfit.com

What: The "Donkey Kong" WOD (see below), $16.95 Rodizio-style lunch at Ipanema afterwards. COMPLETELY WORTH IT.

When: Saturday, March 21st @ 11am

Where: Harbor Steps in downtown Seattle

Why: Why not?! We did this last year and it was fun! Not to mention the Paleo lunch afterwards! (Bring cash please)

Start with burpees at the bottom

Kettlebell swings in the middle

Finish with box jumps at the top

"DONKEY KONG"
21-15-9 reps for time:
Burpees (ground)
KB Swings, 24kg/16kg (halfway)
Box Jumps (top)

Scale where needed. Normally, you must touch every step both on the way up and on the way down, but the harbor steps are a lot bigger than the place in the video, so skipping steps would be appropriate.



See you there!